Aging well works best when you take a holistic approach, and doing what you can to protect and maintain the health of your vision is important for overall health. An easy (and delicious) way to do this is to add nutritious foods to your diet.
Below is a collection of nutritious foods for your peers.
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Best foods for healthy eyes
Whether you have a family history of vision problems or are trying to combat eye strain in your daily life, here are 12 foods to boost eye health.
Broccoli
A study commissioned by the American Optometric Association found that indole-3-carbinol, a compound found in broccoli, can help detoxify your retina. This reduces the risk of age-related macular degeneration, which is one of the leading causes of vision loss in adults. Broccoli also contains lutein and zeaxanthin which also protect your eyes. However, note that this study implies that you would have to eat a ridiculous amount of broccoli to protect yourself against AMD.
Salmon
Keeping your eyes healthy means keeping them hydrated. Some of the best foods for healthy eyes can go a long way. For example, salmon contains omega-3 fatty acids. This helps reduce the risk of dry eyes, an unpleasant condition that tends to increase as you age.
If you are a woman, it is very important to eat salmon and other omega-3 foods that are good for eye health. People assigned female at birth are twice as likely to develop dry eye.
Hiotes
You’ve probably heard it before: Carrots are one of the best foods for eye health. For starters, they contain tons of beta-carotene, an antioxidant that your body uses to make vitamin A. Vitamin A helps with night vision and protects against myopia (ie, nearsightedness). If you’ve been looking for a way to avoid the need for vision correction — or to keep your current prescription for contacts or eyeglasses as long as possible — grab a Bugs Bunny snack.
In addition, carrots also contain lutein, another antioxidant. This can help reduce your risk for AMD.
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Sunflower seeds
Yes, you should protect your eyes from the sun. But don’t let the name fool you; no protection is needed here. Sunflower seeds are one of the best foods for vision. They are rich in vitamin E, an antioxidant that protects our eyes from oxidative stress. Vitamin E also helps fight the sun’s harmful UV rays, reducing the risk of developing skin cancer.
An important thing to note here: Although your body can synthesize some vitamins, you should get vitamin E from food sources or supplements.
Kiwi
Looking for another way to combat potential sun damage? Switch to kiwi. This obscure fruit makes our list of the best foods for healthy eyes because it contains lutein, the AMD-fighting antioxidant I mentioned earlier, as well as zeaxanthin, which helps your eyes filter light.
Oysters
While many other foods that are good for eye health may not be surprising, this one might feel like a bit of a curveball. However, it is important to be angry. Not only do oysters contain omega-3 fatty acids, but they are also rich in zinc. This gives you some powerful nutrients if you’re trying to fight AMD.
Spanish
Take a page from Popeye’s book and eat your spinach. As a great source of all-around nutrients, this leafy green is one of the best foods for healthy eyes. It’s high in lutein, which I’ve come to realize is an important part of eye health. And spinach has zeaxanthin, too.
To help your body absorb these antioxidants properly, you need to eat them with fat. A small salad of spinach tossed in olive oil — which also contains omega-9s and a little omega-3s — gives you an easy way to use the superfood for a vision in any meal.
Eggs
Eggs provide almost everything your eyes need, from lutein and zeaxanthin to zinc and vitamin A. In fact, a 2019 study did the conclusion that eating moderate eggs (about two to four eggs per week) always reduces significantly. your risk of developing AMD. If you want to find foods that are good for eye health, eggs can make it easy.
Almonds
Almonds and other nuts contain high levels of vitamin E, an antioxidant that fights AMD and cataracts. Also, your body cannot make this vitamin on its own.
Also, this is one of the top foods to boost eye health if you’re trying to avoid getting ready in the kitchen. If you don’t want to burn the stovetop or grab a cutting board, you can just grab a few almonds and go.
Yokate
Milk contains both vitamin A and zinc, two nutrients that I have already shown to be key to eye health. But if you really want to choose the best food for the view, go for different types of culture when you make your choice of milk. Why? Because yogurt contains probiotics. And studies are showing that these good bacteria can help with everything from allergic conjunctivitis to dry eye.
Oranges
I’ve already talked about beta-carotene, its role in vitamin A and why vitamin A is important for your eyes. But what I didn’t tell you is that finding foods with beta-carotene is usually very easy for one big reason: that antioxidant makes them orange. So it’s good to believe that oranges have a lot of nutrients, and that makes them find their place in this list of the best foods to boost eyesight.
In addition, as you probably already know, oranges are rich in vitamin C. And that can help your body fight AMD, cataracts and general vision loss.
Strawberry
Oranges get a lot of hype for their vitamin C content, but strawberries really have more. And since vitamin C packs a one-two-thirds punch in preventing overall vision loss, cataracts and AMD, this berry deserves to fill our list of the best foods for eye health.
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